WOD / Blog
05 November 2026
Warm up: Coach’s Choice Strength/Skill: Clean 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start 70% and get AHAP. Lift on a 2-minute clock. WOD: 18 Minute AMRAP 10/7 Calorie Row 10 Dumbbell Hang Squat Cleans (50/35)(35/20) 5 Toes to Bar Stimulus/Focus: This will be taxing on your grip. Take breaks between movements […]
04 November 2026
Warm up: Coach’s Choice Strength/Skill: Ring Work: Spend 10 minutes working on ring muscle up progressions. WOD: 20 Minute AMRAP 100 Wall Balls (20/14)(14/10) 75 Ab Mat Sit Ups 50 Alternating Lunges 25 Strict Push Ups Max Effort Ring Muscle Ups with Remaining Time Stimulus/Focus: This chipper will be difficult. Complete the wall balls in […]
03 November 2026
Warm up: Coach’s Choice Strength/Skill: Power Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% of your 1 RM. Get as heavy as possible. Lift on a 2-minute clock. WOD: 4 Rounds (14 Minute Time Cap) 10 Power Snatch (95/65)(65/45) 25 Double Unders 400 Meter Run Stimulus/Focus: This workout will […]
02 November 2026
Warm up: Coach’s Choice Strength/Skill: Back Squat 3 x 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (10 Minute Time Cap) 15-12-9-12-15 Back Squat (115/75)(75/55) Pull Ups *RX+: (165/115)(115/75) and Chest to Bar Stimulus/Focus: Classic CrossFit workout-a squat and […]
31 October 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
30 October 2026
Warm up: Coach’s Choice Strength/Skill: Find a partner and get ready to work! WOD: Halloween Partner WOD Run 400 meters as a group of 4 Pair 1: Zombies “Walk Like the Dead” (30 Wall Walks) “Grave Busters” (60 Burpees) “Brain Toss” (60 Wall Balls) (20/14) “Bloody Bars” (60 Pull Ups) Pair 2: Defenders “Haul off […]